Simple, Doable, Human
Mental Health Day 2025 — a gentle reminder to pause
World Mental Health Day 2025 has arrived — a gentle reminder to pause and practise a little self-care as the days grow shorter. Every year around this time, I find myself thinking, how is it October 10th already? Where has this year gone? It’s a strange thing, how time seems to speed up as we get older.
For some, autumn is a season of colour, hot chocolate, and cinnamon spices. And of course, the obligatory fluffy socks.
For others, it’s a season of isolation, sadness, and cold, grey days. World Mental Health Day 2025 is a timely reminder to check in with ourselves and each other.
Personally, I find autumn a time of mixed feelings. As a gardener, I miss the light, the warmth, and the sense that everything is alive and buzzing. As a mum, I struggle to drag myself out of bed in the dark; my motivation is often shot to bits, and I just feel tired. All. The. Time! But on the other hand, as someone who enjoys a good blackberry and apple crumble in front of a glowing log fire, I do try to see the positives.
I tend to play down my feelings and make light of them, but they’re very real — and at times, raw. In the past, I’ve had my own struggles and have watched people I care about go through theirs too.
That’s why talking about mental health matters so much to me. If laying myself bare helps even one other person feel a little less alone, then I’ll feel I’ve done something good.
This is the time when I consider the tiny things I can keep doing when life feels heavy. For me, the answers are gentle and never overly demanding. They’re small, doable, and very human — like noticing a perfect cobweb sparkling with dew in the low morning sun, or making a simple, wholesome dinner that leaves me feeling calm instead of frazzled.
Self care tips for World Mental Health day 2025
🍂 1. Take notice – One-minute nature
When things get a bit overwhelming, I step outside — even if it’s just for a minute. I look for five things to notice.
A lavender-blue flower of the nepeta and the smell of its leaves on my fingertips.
A bumblebee’s buzz as it forages for nectar in the last of the snapdragons.
The tiny stamens of ivy flowers trembling in the same wind that ruffles my hair.
A skein of geese honking as they pass overhead.
The smell of the autumnal air — damp, earthy, rich with woodsmoke.
One minute is enough, if that’s all you have.
🚶♀️ 2. Be active – Gentle movement, no perfection required
I’m not a gym-goer or a marathon runner. I’m not into sports. But I’ve learned that small movements matter — a short walk (to the pub?), a wander in the garden, or a good stretch while the kettle boils.
You can drop and do twenty press-ups if that’s your thing, or just roll your shoulders if you’re sat at a computer all day. Have a little dance! You don’t have to go on a 15k hike or sweat your butt off — for this purpose, small movements really do matter.
🥕 3. Keep learning – Cooking as self-care
Midlife has made me curious about how food really affects my mood and energy. I’m learning to listen to my body — not when it’s screaming at me for chilli Doritos, but when a simply cooked meal of seasonal produce leaves me feeling energised. I’m not making strict rules, just paying attention and being kind to myself — trying new things that help me feel well.
Cooking has become a kind of self-care for me. It’s not about perfection or elaborate recipes — it’s about slowing down, experimenting, and noticing how food makes me feel. Sometimes I’ll put music on, chop vegetables slowly, and let the delicious smells fill the kitchen. Other times it’s beans on toast, because it’s bean a long day — no biggie! That’s perfectly fine too if that’s what you need.
And if cooking isn’t your thing, don’t worry — there are plenty of other ways to learn and grow. Go find your thing, and enjoy it.
🕯️ Give – Kindness, tea, and tiny gestures
️Research suggests that small acts of kindness and giving can improve our mental wellbeing.
It might be something simple, like making a cup of tea for a colleague, asking if they’re okay, and really listening to what they have to say. It might mean visiting a friend or loved one who could do with some company to brighten their day, or even feeding the birds in the park.
Sometimes it’s something bigger — volunteering in your community, offering your time, or lending a hand where it’s needed. If that feels right for you, there are so many people and places that would value your kindness.
Whatever you choose to do is enough. Giving isn’t a stick to beat yourself with — don’t go there.
🪻 5. Connect – Honest conversations and letting people help
Connection isn’t about constant chatter or forcing yourself into endless social occasions — it’s about being real. Being honest. Saying, “I’m a bit wobbly today,” or “I need a quiet evening — can we just chill and chat on my sofa?” takes courage, but it lets people meet us where we are. Every time we’re honest, we make it a little easier for someone else to be, too.
Make time for friends or family — a relaxed lunch, a stroll, a natter over coffee in the park. Use technology for something other than doomscrolling or watching jump-scare pranks on YouTube (guilty). Have a video chat with distant friends, or even a virtual meal together — it all counts as connection.
Try this: choose a safe person and practice one sentence you can use this week. (Mine: “I need a low-noise day today — can we keep plans simple?”)
🌾 World Mental Health Day 2025 – seasons and self-permission
Autumn asks us to release what’s spent and save our energy for what matters. If you’re exhausted, that’s not a moral failure — it might be seasonal wisdom. And if not, if you are just simply knackered, that’s fine too. Rest isn’t the opposite of growth; often, it’s the medium growth needs.
If you’re supporting someone who’s struggling, remember that your steadiness matters more than finding the right words. Bring a cup of tea, sit in the mess with them, and believe them. That’s plenty.
And if you’re the one struggling — reach out. It might feel like the hardest thing in the world, but do it anyway. Tell someone. There are so many people who care and will gladly be there for you.
☎️ Resources and helplines (UK)
– These resources are for every year and every day, not just world mental health day 2025
If you’re in immediate danger, call 999 or go to A&E.
For non-emergency support:
- NHS 111: Get urgent help for your mental health — call 111 or use 111 online.
- Samaritans: 116 123 (free, 24/7) or email jo@samaritans.org
- Shout: Text SHOUT to 85258 for free, confidential support, 24/7
- Mind: Information & support via mind.org.uk
- Mental Health Foundation: mentalhealth.org.uk/explore-mental-health/get-help
(If you’re outside the UK, check your local services for equivalent support.)
✏️ Disclaimer
I’m not a medical professional. This post shares personal experience and practical ideas. If you’re struggling, please speak to your GP or use the helplines above. You deserve support.
💬 Join in
I’d love to hear your tiny, doable practices. What helps you feel a little bit better on a hard day? Tell me in the comments or message me on Instagram/facebook — your ideas might help someone else.
🌸 If you enjoyed this post, you might like Gardening for Mental Health — a reflection on how time spent outdoors supports wellbeing all year round.
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